Monday, September 24, 2012

Healthy Sandwich Spreads

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A spoonful of condiments can pack hundreds of additional calories, depending on what you decide to lather in between the breads of your sandwich. For example, just two tablespoons of mayonnaise have 114 calories and 2g of bad fat. Next time you are ordering or making a sandwich, hold the mayo and opt for these healthier Bon'Approved sandwich spread.


This creamy condiment made with garbanzo beans, tahini, lemon juice, and garlic packs all the flavors without the bad fat. Hummus is high in fiber that prevents you from overeating. Try it on whole-wheat pita with roasted vegetables or on whole-wheat bread with sliced cucumbers, carrots, and grilled chicken.

Greek Yogurt

The protein-rich Greek yogurt makes for a perfect substitute for mayonnaise or sour cream that are high in calories and bad fat. Mix a dollop of Greek yogurt with chunks of chicken, fresh grapes, and chopped walnuts for a tasty chicken salad sandwich.


Don't underestimate mustard just because it is ubiquitous and always sitting in your fridge. Mustard makes a great compliment not only to hot dogs, but also to sandwiches. Spread some mustard over your whole grain bread with different deli meats like turkey, ham, or roast beef.


  1. I used to underestimate mustard but after reading this blog (and this: Health Benefits of Mustard), I only used mustard and Greek yogurt in my sandwiches. I'm now conscious with my colon health, so together with colon cleanse products from Australia, I eat lots of fiber-rich vegetables and fruits.

  2. My friends did a survey about the healthy sauces, and the Greek Yougurt got the highest result. Mustard was only in second place. I guess I'll substitute these sauces to my dips and start living healthy! Thanks for the info! - Jean